During the recent holidays, my family and I went on vacation and ate our big-old heads off. We devoured fried fish, fried oysters, fried shrimp, snow crab legs, cakes, fried pies, white-flour biscuits and pancakes and…did I mention the fried fish? The food was tasty but our vacation diet of fried foods, breads and sweets made us feel sluggish–inside and out. Since returning home to Maryland, we’re happy to eat our usual steamed and broiled seafood, organic vegetables, beans and whole grains. Still feeling the effects of holiday food indulgence? Try a stir fry with sustainable shrimp, organic vegetables, and whole-grain brown rice.
Finding Sustainable Shrimp
I made this quick and easy dish with sustainable shrimp, which you can probably find at your local supermarket (especially if you buy it frozen). To increase your sustainable-seafood-buying confidence, follow guidelines offered by the Monterey Bay Aquarium Seafood Watch. This organization informs consumers about “best choice” and “good alternative” seafood with the goal of preserving ocean ecosystems and protecting over fished species. Another helpful resource is the Marine Stewardship Council’s “Sustainable Seafood Product Finder.” On this site, you can find a detailed listing of sustainable seafood according to brand or retailer.
I used raw, frozen shrimp (which was shelled and deveined) for this recipe and spooned the stir fry over steamed, brown rice.
Sustainable Shrimp Stir Fry Recipe
3 tablespoons of safflower or canola oil
1/2 medium organic onion, chopped
1/2 small organic cabbage, sliced thinly
3 medium organic carrots, sliced
2 medium organic zucchini, thinly sliced
1 tablespoon of fresh, grated organic ginger
2 tablespoons of low-sodium soy sauce
1 teaspoon of miso tamari (optional)
1/2 teaspoon red pepper flakes
1 pound sustainable shrimp, medium to large (thaw first if using frozen shrimp)
1/4 teaspoon cracked pepper
2 cups of steam, short-grain brown rice
Salt to taste (optional)
- Heat oil in a wok or 10-inch fry pan. Add and saute onions until translucent.
- Add cabbage, carrots, zucchini, and ginger and saute for two to three minutes. Stir thoroughly to coat vegetables with oil and onions.
- Cover vegetables; let them to steam for five minutes (subtract two minutes for you want crunchy stir-fry vegetables. Five minutes should result in firm, not soft, vegetables .)
- Remove cover; add soy sauce, miso tamari (optional), and red pepper flakes. Stir to distribute seasonings.
- Add shrimp; cover and steam for three minutes or until shrimp show color and curl inward. If you purchase pre-cooked shrimp, cook shrimp just long enough to heat through. Add cracked pepper.
- Taste and add salt if needed.
- Spoon over freshly steam brown rice and serve hot.